For many women turning 40 could be exciting and wonderful, but at the same time certain changes
are starting to take place , their bodies are transforming both on the outside and silently within,
presenting new and sometimes alarming shifts. So now is the time to actually take time out and find
the inspiration to take charge of the years ahead. You want to feel beautiful , re energized and rejuvenated .
The first and most important question to ask yourself now, is what really matters to you , and set your priorities for the 3 to 5 most important things in your life. Once your priorities are set , its easy to lay down a blueprint for yourself for a fulfilling long life .
What I am going to be telling you are some basic elements one needs , to stay in optimum health so as to live upto your full potential to achieve all that you want to.
1. Food . Do away with junk foods . As the metabolism decreases ,unless one is careful weight gain happens very quickly. Understand the benefits of a healthy diet and get ready to get started with foods that tame your blood sugar, decrease your cholesterol, lower your blood pressure and help you lose weight . So how do you start ?
Take a week to find out what healthy foods you would like in breakfast , lunch , snacks and dinner ? Get reacquainted with some healthy tasty recipes you may have forgotten in your busy life .
Clean out your kitchen of packaged processed and refined foods which harm your health .
Going vegan .
If you are not into animal products in a big way this might be easier for you. Otherwise you can start by decreasing the proportions of animal products you consume on a weekly basis . For example if you are having meat or dairy everyday , you can decrease it to 3 times a week or even 2 times a week. Rest of the week cook tasty vegetarian dishes so that you don t miss your non vegetarian foods too much . Benefits of a vegan diet is that it can reverse your diabetes, heart disease and cholesterol or prevent these chronic illness in the future . A vegan diet also helps in hormonal balance and that is something many women face in their forties which can result in significant weight gain or difficulty in weight loss as well as insomnia, headaches, irregular menses, thyroid problems, stress etc.
2. Fitness. To maintain weight as well as prevent degeneration of bones and prevent other lifestyle diseases its important to create the habit of regular exercise, like a combination of walking and weight training that ensures total fitness. If you are not into exercise at all there is no need to start with an over ambitious plan of doing 1 hour right away by joining the gym. Most people pay for memberships and start making excuses after muscle sores start happening a few days later. Instead it's better to start with a 10 to 15 mins walk and a 10 mins weight training regime, 2 times a week and build up from that to an hour or so of regular exercise . Newer fitness hacks are known now which are shorter exercise regimens gives the same benefit as an hour of exercise 6 days a week. You could learn those from youtube videos and take the help of a personal trainer . Even more important than exercise is movement . Move every hour or so and stretch and walk around for 3 to 5 mins.
For those who are already into a fitness regime , continue to do so more regularly.
3. Mindset . Its time to overcome the big “all or nothing ” mindset . When you put pressure on your muscles , your muscles grow but when you put pressure on your mind , it shrinks. So accept sometimes whats happening around you , to you , and let go. There is no need to be perfect . More important is to have good health and enjoy life . So let things be . Everything doesn t have to be in order . Understand there is charm in being disorganized to some extent . Bring about humour and fun in your life. Too much seriousness and the stress that comes with it can be extremely detrimental for your work. Adopt a mindset of new possibilities if somethings don t work out . Celebrate when things do work out .
Define success in your own terms instead of following a particular definition of success.
Practise some simple meditation to ward off anxiety or depression which many are prone to today . If you are not ready for meditation rightnow , then relax for 5 to 7 mins everyday with a relaxing music in the background and say ‘ I Love Myself ’ and think of 5 things you love about yourself .
4. Friendships and social interactions – We are hard wired for deep , meaningful relationships . We need to connect to people in order to thrive . Create your own group of like minded people who bringout the best in you. In case you are not able to get that from your current group of friends , make a list of interests, values and abilities you have and find communities with similar interests and you are sure to make a few good connections there. Don t isolate yourself . Social interaction and connection creates the most happiness .And our state of happiness influences our productivity the state of others around us.
5. Daily rituals – Create some daily rituals for yourself and your family . For example having a Sunday brunch at home or at one of your favourite restaurants where the whole family comes together and exchange ideas, views, news about whats happening in their lives . Rituals make us feel we belong and cared for.
6. Wisdom – Its time to know when to disconnect from the distractions of technology and connect with your inner wisdom. Make space for inner wisdom by letting go of anything that is draining you i.e. resentment, negative self talk or guilt. Start instead a gratitude list and take out 5 mins to be grateful for all that you have and forgive all those that have hurt you . Forgive yourself for any judgements that you have held against yourself . Know that you are enough just the way you are . Focus on your breath to relax yourself .
7. Acts of kindness – Start with small acts of kindness everyday . Use your skills or talents to help people.Use the positiveness of a wide smile to be a more approachable to people at your workplace . It will not only make the other person feel good but you will remain happier and calmer . Wake up with a smile on your face and be ready with a smile for your spouse and children and everyone else in the family.
8. Relaxation . Take time out for yourself to relax and chill. Go for a massage and pampering session at the spa every week or what time frame feels good for you . Take vacations with family or friends to break the monotony . Be with people with whom you can let your hair down and have fun. Take out time for yourself on a regular basis if that's what you need , to do some things you love to do ...any hobbies you might want to start again that you have long forgotten but it had given you pleasure in your teenage years .
As I reach my 50s , the changes I had begun in the last 5 years to look after myself better , makes me wish I had started them when I was 40. Hence I hope you will make the changes above you think appropriate for yourself and have a blissful 40s, 50s, 60s, and so on.
Dr. Sanchita Bhattacharya
MBBS, Preventive and Promotive Health,Apollo Hospitals ERF
Holistic Health Physician And Coach
M.+91-9811190356
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